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Anyone who struck the difficult gym knows that after a stronger sweat session, something as simple as going down a staircase can be painful. And to work again? Forget that! It does not happen for days. For this reason, muscle pain can be a game changer, especially if you target muscle growth orfast weight loss-And not in the right direction. It is obliged to slow down your progress. However, research suggests that complement with branched chain amino acids (BCAAS) can help. The supplement has been demonstrated to promote muscle repair, reduce fatigue and reduce post-functioning pain, bring you back into the game earlier, rather than later. Studies also suggest that amino can promote muscle growth, which can increasemetabolism and helpweightloss efforts.

But what exactlyare Branched chain amino acids? BCAAS, which are sold in powder form in food and health supplement stores, comprise three of the nine essential amino acids that the body can not create alone: ​​valine, leucine and isoleucin. These three amino are metabolized a little differently from others, which helps them to repair the muscle more effectively, says the dietitian and the fitness expert Isabel Smith.

Although they can look like a Savior, Smith says BCAA are not for everyone. "Valine, leucine and isoleucine are all found inComplete protein sources Like chicken and quinoa, so if you hit the gym several times a week, eating a balanced diet and the consumption of post-pump protein, you are probably enough of these amino acids, "she says.

(I do not know what to eat after your workout? Discover these16 post-training snacks.)

With that said, serious gym ratscan benefit from additional supplementation. According to the research of the University of West Florida, the reduction of a sports drink with BCAA before hitting weights can improve the performance of exercise and facilitating your workout, which helped you to go stronger and to see the results earlier. (If muscle pain and the growth of your biceps are also objectives, Smith suggests spermer bcaas at once beforeand After your workout.) How does the supplement work? Exercise increases serotonin levels inducing fatigue and BCAAs counterfeit this, allowing what I can not feel the feeling of slipping during your third set.

Eating this! advice

Do you want to give BCAAS a try? We suggest picking up a container of BSN amino X. Our publishers are large fans of the flavor of fruit punching, but if you are sensitive to artificial sweeteners, beware: BSM uses acesulfame potassium, a zero-calorie sweetener in their product.

For more weight loss and muscular construction advice, check these25 best foods for a toned body.